What Should A Bodybuilder Do When Feeling Under The Weather?

What should a bodybuilder do when feeling under the weather? Our forum members share some great ideas and tips about what to avoid, the importance of rest, supplementation and more right here.

TOPIC: What Should A Bodybuilder Do When Feeling Under The Weather?

The Question:

Bodybuilding is an all year sport requiring you to keep up with the vigorous training and dieting. However, there may be times when a bodybuilder feels under the weather.

What should a bodybuilder do when feeling under the weather?

How should one know if they are capable of training or if they are too sick?

Is it a good or bad idea to train with a cold?

Bonus Question: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?

Bodybuilding is an all year sport requiring you to keep up with the vigorous training and dieting. However, there may be times when a bodybuilder feels under the weather.

Feeling Under The WeatherWhat Should A Bodybuilder Do When Feeling Under The Weather?

The best suggestion is always rest. Going out and working out while you feel drained, lazy and sick is not going to help your results, but probably set you back for a longer period of time. The number one key is going to be to rest. I would stop usage of all unnecessary supplements.

The only kinds of supplements I would suggest or consider to be okay would be a multivitamin, fish oil or other omega-3 sources, and joint support; basically anything for healthy living. Don't go off throwing back cough medicine either, take small dosages of them and let your body do its best to fight off the sickness itself.

The only cold medicine I have personally ever found to be effective is Cold FX. Apart from this, you must remember to stay hydrated. Keep fluids (preferably water) running throughout your body at all times, this will allow your body to clean out wastes and dispose of any dead bacteria or viruses cells found in your body.

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As always, if you feel that you are doing worse than an every day cold and feel it is serious, I would suggest visiting a doctor. You never really know what might be wrong, and medical advice is always a good thing when it comes down to you and your well-being.

Too Sick To Train?How Should One Know If They Are Capable Of Training Or If They Are Too Sick?

The capability of training often depends on the type of person. Someone who is stubborn is more likely to go and lift, whereas someone who is educated about the lifting, its effects on the body, and sicknesses would most likely not.

You don't have to stop lifting for the every day cold or runny nose, but there are certain symptoms that you definitely do not want to train with. Below is a list of some of them.

Dizziness

Tired and lazy

Loss of balance

Headaches & Migraines

Fevers

So why is it not a good idea to train through some of these symptoms? Dizziness is pretty straight forward, you don't want to be lifting and start feeling dizzy or lose your balance; that could lead to you falling over and dropping weight on yourself leading to injury.

Feeling over tired and lazy is because your body is overworking itself just to fight off the virus, putting more workload on yourself will not help and can lead to longer recovery and possible over training.

The situation is the same for fevers, you will usually be too tired and also dizzy. Most people think they can work through headaches, and usually you can. The only reason I suggest not doing so is that by lifting intensely you may put stress on the central nervous system, which will more than likely cause your headaches to only get worse.

1 of 3: The Central Nervous System (CNS):

The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively.

This collection of billions of neurons is arguably the most complex object known.

The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.

Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.

So once again, if you feel as if it is necessary, I would recommend seeing your doctor.

Traing With A Cold?Is It A Good Or Bad Idea To Train With A Cold?

Most people who continue to train through a cold don't get results anywhere near what they get on a normal lifting day. The fact that you are sick means that your body is going to using more of its resources to fight off the illness than provide you with energy to push the weights. This can result in it taking longer to recover.

Click To Enlarge.Don't Expect The Same Results.

Of course, with a simple cold you can still usually pull through it, but if at any time one feels overly tired or weary, they should stop lifting and just wait it out. Personally, I believe it is not necessarily a bad idea to train through a cold, but a somewhat uneducated decision.

Bonus QuestionBeing Sick For A Few Days Can Cause One To Lose A Lot Of Energy (Especially If They Only Laid Down And Haven't Eaten). What Can One Do To Regain Their Energy After Being Sick In Order To Get Back In The Gym?

If you are feeling really low on energy, take the day off to let your body fully heal. Mind you, I am not saying to lie around and do nothing, just keep active while not putting your body under any stress.

Don't go off and throw back some supplements and caffeine and think you are ready to lift; you are better off waiting to see how you feel the next day.

A good thing to also do is to get some carbohydrates into your diet to stop you from feeling sluggish. Usually the carryover effect of being tired does not last too long, maybe a day or two, but if you feel it is being consistent and not getting better, I would once again suggest seeing a medical expert.

Bodybuilding is an all year sport requiring you to keep up with the vigorous training and dieting. However, there may be times when a bodybuilder feels under the weather.

Feeling Under The WeatherWhat Should A Bodybuilder Do When Feeling Under The Weather?

When feeling under the weather, a bodybuilder must first evaluate the severity of his/her condition. If a fever, nausea or diarrhea describes anything experienced within the past 48 hours, it's best to remain at home and rest (between trips to the bathroom).

Going to the gym suffering the aforementioned will not only spread a contagious sickness onto the equipment and consequently others in the gym, further personal damage and injury to others may result, which risks one's membership being revoked. In this case, implicate a recovery plan.

Take time off to rest, sleep, and eat clean, easily digested, healthy, foods as well as maintaining adequate hydration. However, if one feels that the worst is over and that it's nothing severe, solely a mere common cold, then one may consider training while complying to the recovery protocol.

A mild cold after extended periods of training without time dedicated to recover could be the result of overtraining. The body is sending a message that time off is required and further intensive weight lifting sessions may in fact impair and extend recovery. Taking time to rest is crucial.

Too Sick To Train?How Should One Know If They Are Capable Of Training Or If They Are Too Sick?

Unless symptoms are only that of a mild cold, one is not capable of training. One must consider that training in a weakened state promotes injury to either oneself or others. As previously mentioned, resist training if experiencing nausea, fever or diarrhea for obvious reasons. Seek a professional opinion for advice regarding the specific condition.

Taking time off isn't the end of the world. This time is greatly appreciated by a body in a state of repair from a muscular level to the supporting joints.

Training With A ColdIs It A Good Or Bad Idea To Train With A Cold?

Generally it is not a good idea to weight train with a cold since the body needs time to recuperate not only for new growth but a compromised immune system. Although light cardio at an easy, steady, pace has been proven to aid in recovery, taking time off from both cardio and weight training will allow for increased recovery.

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Do You Workout When You Get A Cold?

Yes. No. It Depends On How Bad It Gets.

If it is a "necessity" to pump iron, engage in circuit training with much lighter loads. Drop the intensity considerably as a safety precaution.

Bonus QuestionBeing Sick For A Few Days Can Cause One To Lose A Lot Of Energy (Especially If They Only Laid Down And Haven't Eaten). What Can One Do To Regain Their Energy After Being Sick In Order To Get Back In The Gym?

Speaking from recent personal experience when I was unable to chew or drink food for approximately 5 days (resulting from a complicated head injury), I lost 22 pounds. Always stay hydrated! When getting in calories on a liquid diet, consume a natural fruit juice since it delivers simple calories from natural sugars.

Avoid consuming any greasy foods since they'll upset the stomach and require more energy for digestion. When capable of getting solid food down, pay additional attention to fruit and vegetables which are easy sources of nutrients and energy. Also follow up with complex carbohydrates and protein sources (lay off milk for a while longer since it is not easily digested).

Including a serving or more of vegetables with complex carbohydrates and protein sources will support digestion. Aside from the suggested plan of attack, increasing certain vitamin supplementation (B-complex, vitamin C, vitamin E) may also ward off a bug faster.

It happens to the best of us. One week you're going strong, and breaking personal records then a bodybuilder's worst dream comes a long. You wake up and your freezing with fever, your head is pounding, and at any moment you feel like your gonna be living in the toilet. You are sick, and miserable, but are stuck in this routine of going to the gym and don't feel like you should stop. So what should you do?

Click To Enlarge.What Should You Do?

Feeling Under The WeatherWhat Should A Bodybuilder Do When Feeling Under The Weather?

The most important thing to do while your sick is rest up and get better; so here's your chance to chill on the couch and watch the Rocky series again because you're not going to accomplish anything by working through your sickness.

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Rocky I. Rocky II. Rocky III. Rocky IV. Rocky V. Rocky & Bullwinkle.

Sleeping and eating are your main priorities. I know you might not feel like eating anything, but especially as a bodybuilder you need to keep the nutrients flowing. Stick to healthy foods as always, and try to eat as much as you can comfortably.

For sleep you should be getting at least eight hours of sleep. Hopefully you can get more than that though because while you're sleeping your body is fighting your cold the hardest.

Now you may be wondering if there are any supplements you could be taking to help speed things along. The most important thing you should take is a multivitamin to keep your body loaded with vitamins and minerals it can use to get you better.

Next green tea is healthy and contains powerful antioxidants not to mention it will give you a little more energy in case you have to work or go to school. You might also want to consider taking some protein powder or BCAA's throughout the day to help maintain your muscle.

Too Sick To TrainHow Should One Know If They Are Capable Of Training Or If They Are Too Sick?

If you have a little bit of a stuffy nose, slight headache or scratchy throat then you will be fine to have a light-moderate workout, but I wouldn't push it to hard because getting sick is never a good thing, and lifting too hard could be the one thing that gives the cold the edge for a few hours, and makes you miserable.

If you wake up with a fever or other cold symptoms that are below the neck then you should probably take the day off and make sure you are eating right and getting your vitamins.

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Training With A Cold?Is It A Good Or Bad Idea To Train With A Cold?

One of the most damaging things you can do is work out while your sick. Your body is trying to fight something so you working is only gonna give it another problem to try and fix as well. Not to mention, what is the point of working out while you're sick?

I have never had or heard of someone having an awesome day in the gym while they were sick. I was always miserable the whole time and never got anything out of it. Also if you're dizzy and running a fever it is pretty dangerous to get under a bar loaded with weights. Doing any type of strenuous exercise lowers your immune system temporarily, which is going to make you stay sick longer.

Click To Enlarge.If You're Dizzy And Running A FeverIt Is Pretty Dangerous To Get Under A Bar.

Bonus QuestionBeing Sick For A Few Days Can Cause One To Lose A Lot Of Energy (Especially If They Only Laid Down And Haven't Eaten). What Can One Do To Regain Their Energy After Being Sick In Order To Get Back In The Gym?

I know as soon as you're a little bit healthier you feel like jumping in the gym and really working hard to try to make up for that lost time, but that is probably one of the worst things you can do. Not only could it send you right back into being sick, but it is hard on your body in general to come back from a break and go all out.

What I do after I'm sick is lift light the first week or two to get my body use to the swing of things again. However you don't need a 2-week break if your sick for two days its relative to how long and your bad you were sick.

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